Why now?
Summer is almost here. According to an online survey by Statista, 65% of people in Europe start thinking about their figure only two months before summer holidays. In Slovenia, this number is even higher - almost 7 out of 10 people start thinking about losing weight only when the temperatures rise above 20 degrees Celsius.
If you are reading this article right now and feeling a bit anxious, you're not alone. And the good news? Time is still on your side.
- First step: Look in the mirror (without self-criticism)
Honestly look at your body. Don't look for flaws - look for opportunities for improvement. Do you have excess fat around your belly? Are your thighs a bit softer than you'd like? Is your back a bit neglected? This is not a reason to give up, but a reason to focus.
A health study by the American College of Sports Medicine has shown that with focused exercise 3–5 times a week, you can reduce your waist circumference by an average of 3–5 centimeters in 4 weeks. What's more: in 30 days, you can lose 2 to 4 kilograms of body fat if you combine diet and exercise.
Motivation tip: take a picture of yourself today. And take another picture in 30 days. The difference will surprise you.
- Visual motivation works wonders
Buy a bikini immediately - the one you aspire to wear. Hang it in a visible place. Maybe on a wardrobe, on a mirror, or even on the refrigerator door. Why? Because visual motivation works.
Behavioral psychologists from Stanford University have proven that daily exposure to a goal (in your case: a bikini) subconsciously encourages us to make better decisions. They say it's like having a personal trainer who reminds you every day: You can do it!
- Nutrition - essential for success
Exercise is crucial, but it won't work without proper nutrition. The old saying "abs are made in the kitchen" is true. And no, we're not talking about diets where you eat only cabbage all day or drink lemonade with maple syrup.
Experts recommend a varied and healthy diet based on:- vegetables (at least 400 grams per day, according to WHO),
- fruits (two servings daily),
- lean meats like chicken and turkey,
- fish (at least twice a week),
- eggs (high in protein and keep you full longer),
- whole grains and legumes (beans, lentils, chickpeas),
- and of course - plenty of water.
- vegetables (at least 400 grams per day, according to WHO),
- What about alcohol?
Give it up, at least mostly. One glass of red wine a week is not harmful, especially because it contains resveratrol, a substance that is said to protect the heart. But be careful - alcohol is full of empty calories. One small beer has around 150 calories. Two a day and you've consumed a full dinner.
- Drink water - seriously!
The average person should drink at least 8 glasses (about 2 liters) of water daily. And no, coffee and Coca-Cola don't count. Water cleanses the body, aids digestion, improves skin appearance, and reduces hunger.
A 2013 study published in the journal Obesity showed that people who drank half a liter of water 30 minutes before a meal lost up to 2 kilograms more in 12 weeks than those who did not.
- Sugar - the silent enemy
A croissant with jam? 300 calories. An iced coffee with cream? 250 calories. A slice of cake? 400 calories. If you indulge a little every day, that's an extra 1500–2000 calories per week. And that's almost a full day's worth of food!
Instead of sweets, choose dates, dried figs, berries, or dark chocolate (at least 70% cocoa). It also contains antioxidants and less sugar - but in moderate amounts.
- Exercise - for body and mind
Physical activity should not be torture but something you somewhat enjoy. If you hate running, don't run. If you love nature walks, walk. The important thing is to move. Ideally every day, at least 30 minutes.
What do studies say? The World Health Organization (WHO) recommends at least 150 minutes of moderate or 75 minutes of vigorous exercise per week. If you want to lose weight, the recommendation is higher - 300 minutes per week (meaning 1 hour a day, 5 times a week).
A great combination is:- 3–5 days of cardio (walking, running, swimming, cycling),
- 2 days of strength training (weightlifting, resistance bands, bodyweight exercises).
- Dance, aerobics, Zumba - it all counts. And you know what? With 30 minutes of Zumba, you burn up to 400 calories. That's more than an hour of walking.
- 3–5 days of cardio (walking, running, swimming, cycling),
- Make changes in your daily routine
It's not just about exercise. It's about a whole lifestyle change. Instead of driving to the store, walk. Instead of spending two hours in front of the TV, go for a walk or play basketball with your kids, friends. If you're at home, take advantage of the opportunity to do some spring cleaning. An hour of intense cleaning can burn up to 250 calories!
A healthy lifestyle starts with small steps. And they matter.
- And yes - persistence is key
Don't let tiredness stop you. Don't give up if the number on the scale doesn't budge right away. Sometimes your body starts transforming before it shows on the scale. That's why before/after photos often tell more than your weight.
A study from The American Journal of Clinical Nutrition shows that the most crucial factor in weight loss is persistence. People who stick with it for 30 days have an 80% greater chance of long-term success.
Your body is your tool. And if you take care of it - it rewards you. In just one month, you can achieve incredible changes. It won't be easy, but it will be worth it.
It's not just about the bikini. It's about health. About confidence. About feeling light and energized. And when you stand on the beach, you'll know that you did something for yourself.
Start today. In 30 days, you'll thank yourself.
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